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200 Foods Highest in Magnesium

Ranked by a Common Serving Size
420mg Magnesium = 100% DV
  1. Buckwheat (Uncooked)
    392.7mg (94% DV) in 1 cup
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  2. Familia
    386.7mg (92% DV) in 1 cup
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  3. Baked Conch
    302.3mg (72% DV) in 1 cup, sliced
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  4. Uncooked Oats
    276.1mg (66% DV) in 1 cup
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  5. Oat Bran
    220.9mg (53% DV) in 1 cup
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  6. Granola Homemade
    205mg (49% DV) in 1 cup
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  7. Whey Protein Powder Isolate
    200.4mg (48% DV) in 3 scoop
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  8. Hemp Seeds
    198.8mg (47% DV) in 1oz
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  9. Semisweet Chocolate Made with Butter
    195.5mg (47% DV) in 1 cup chips (6 oz package)
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  10. Confectioners Coating Peanut Butter
    184.8mg (44% DV) in 1 cup chips
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  11. Snickers Marathon Double Chocolate Nut Bar
    174.4mg (42% DV) in 1 bar
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  12. Dried Pumpkin and Squash Seeds
    168.1mg (40% DV) in 1 oz
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  13. Atlantic Mackerel (Cooked)
    164.9mg (39% DV) in 6oz fillet
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  14. Cooked Catjang Beans
    164.2mg (39% DV) in 1 cup
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  15. Cooked Amaranth
    159.9mg (38% DV) in 1 cup
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  16. Cooked Spinach
    156.6mg (37% DV) in 1 cup
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  17. Roasted Squash and Pumpkin Seeds (Unsalted)
    156.2mg (37% DV) in 1 oz
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  18. Roasted Squash and Pumpkin Seeds (Salted)
    156.2mg (37% DV) in 1 oz
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  19. Uncooked Yellow Cornmeal
    154.9mg (37% DV) in 1 cup
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  20. Uncooked Whole-Grain Cornmeal
    154.9mg (37% DV) in 1 cup
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  21. Cooked Swiss Chard
    150.5mg (36% DV) in 1 cup, chopped
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  22. Whole Grain Sorghum Flour
    148.8mg (35% DV) in 1 cup
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  23. Boiled Soybeans (Edamame)
    147.9mg (35% DV) in 1 cup
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  24. Canned Eastern Oysters
    146.9mg (35% DV) in 1 can (12 oz), oysters and liquid
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  25. Whelk (Cooked)
    146.2mg (35% DV) in 3 oz
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  26. Firm Tofu
    146.2mg (35% DV) in 1 cup
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  27. Mammy Apple
    135.4mg (32% DV) in 1 fruit without refuse
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  28. Unilever Slimfast Meal Replacement Regular Ready-to-drink 3-2-1 Plan
    132.8mg (32% DV) in 1 bottle
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  29. Slimfast Meal Replacement High Protein Shake Ready-to-drink 3-2-1 Plan
    129.8mg (31% DV) in 1 bottle
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  30. Chocolate Covered Candy (Low Sugar or Low Calorie)
    129mg (31% DV) in 100 grams
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  31. Cooked Teff
    126mg (30% DV) in 1 cup
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  32. Cooked Lima Beans
    125.8mg (30% DV) in 1 cup
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  33. Canned Navy Beans
    123.1mg (29% DV) in 1 cup
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  34. Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan
    123mg (29% DV) in 1 scoop
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  35. Cooked Small White Beans
    121.7mg (29% DV) in 1 cup
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  36. Black Beans
    120.4mg (29% DV) in 1 cup
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  37. Adzuki Beans
    119.6mg (28% DV) in 1 cup
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  38. Quinoa Cooked
    118.4mg (28% DV) in 1 cup
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  39. Kelloggs Special K Protein Shake
    115.4mg (27% DV) in 1 serving
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  40. Canned Chili With Beans
    115.2mg (27% DV) in 1 cup
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  41. Whole Wheat Hot Natural Cereal Dry
    114.7mg (27% DV) in 1 cup
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  42. Mungo Beans (Cooked)
    113.4mg (27% DV) in 1 cup
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  43. Uncle Sam Cereal
    113.3mg (27% DV) in 3/4 cup (1 NLEA serving)
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  44. Cooked Large White Beans
    112.8mg (27% DV) in 1 cup
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  45. Kelloggs All-bran Original
    112.2mg (27% DV) in 1/2 cup (1 NLEA serving)
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  46. Oats Regular And Quick Not Fortified Dry
    111.8mg (27% DV) in 1 cup
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  47. Flax Seeds
    111.3mg (27% DV) in 1oz
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  48. Tamarinds
    110.4mg (26% DV) in 1 cup, pulp
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  49. Bluefin Tuna (Cooked)
    108.8mg (26% DV) in 6oz fillet
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  50. Baked Beans
    108.8mg (26% DV) in 1 cup
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  51. Quaker Shredded Wheat Bagged Cereal
    108.4mg (26% DV) in 3 biscuits (1 NLEA serving)
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  52. Quaker Quick Oats Dry
    108mg (26% DV) in 1/2 cup
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  53. Quaker Quick Oats With Iron Dry
    108mg (26% DV) in 1/2 cup
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  54. Cooked Green Soybeans
    108mg (26% DV) in 1 cup
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  55. Brazilnuts
    106.8mg (25% DV) in 1 oz (6 kernels)
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  56. Abbott Ensure Nutritional Shake Ready-to-drink
    106.7mg (25% DV) in 8 fl oz
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  57. Coconut Milk
    104mg (25% DV) in 1 cup
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  58. Post Shredded Wheat N Bran Spoon-size
    102.7mg (24% DV) in 1 (1/4) cup (1 NLEA serving)
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  59. Succotash
    101.8mg (24% DV) in 1 cup
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  60. Sesame Seeds (Toasted)
    101.1mg (24% DV) in 1 oz
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  61. Abbott Ensure Plus Ready-to-drink
    100.8mg (24% DV) in 1 cup
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  62. Safflower Seeds
    100.3mg (24% DV) in 1 oz
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  63. Unilever Slimfast Shake Mix Powder 3-2-1 Plan
    100.1mg (24% DV) in 1 scoop
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  64. Milk And Soy Chocolate Drink
    99.5mg (24% DV) in 8 fl oz
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  65. Edamame
    99.2mg (24% DV) in 1 cup
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  66. Post Raisin Bran Cereal
    99.1mg (24% DV) in 1 cup (1 NLEA serving)
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  67. Cooked Beet Greens
    97.9mg (23% DV) in 1 cup (1 Inch pieces)
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  68. Sun Country Kretschmer Toasted Wheat Bran
    97mg (23% DV) in 1/4 cup (1 NLEA serving)
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  69. Mung Beans (Cooked)
    97mg (23% DV) in 1 cup
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  70. Navy Beans
    96.5mg (23% DV) in 1 cup
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  71. Quaker Oat Bran Quaker/mothers Oat Bran Dry
    96.4mg (23% DV) in 1/2 cup (1 NLEA serving)
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  72. Stirfried Soybean Sprouts
    96mg (23% DV) in 100 grams
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  73. Quaker Toasted Multigrain Crisps
    95.8mg (23% DV) in 1 (1/4) cup (1 NLEA serving)
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  74. Chia Seeds
    95.1mg (23% DV) in 1 oz
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  75. Cooked Spelt
    95.1mg (23% DV) in 1 cup
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  76. Unsweetened Baking Chocolate
    94.8mg (23% DV) in 1 oz square Bakers
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  77. Canned Mature (White) Lima Beans
    94mg (22% DV) in 1 cup
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  78. Canned Refried Beans
    92mg (22% DV) in 1 cup
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  79. Dried Sunflower Seeds
    91mg (22% DV) in 1 oz
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  80. Toasted Wheat Germ
    90.9mg (22% DV) in 1 oz
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  81. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    90.9mg (22% DV) in 12 inch sub
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  82. Black Turtle Beans
    90.7mg (22% DV) in 1 cup
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  83. Black-Eyed Peas (Cowpeas)
    90.6mg (22% DV) in 1 cup
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  84. Nestle Boost Plus Nutritional Drink Ready-to-drink
    90.1mg (21% DV) in 1 bottle
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  85. Hersheys Payday Bar
    90mg (21% DV) in 100 grams
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  86. Boiled Lupin Beans
    89.6mg (21% DV) in 1 cup
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  87. Lupin Beans (Cooked)
    89.6mg (21% DV) in 1 cup
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  88. Cranberry Beans (Roman Beans)
    88.5mg (21% DV) in 1 cup
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  89. Great Northern Beans
    88.5mg (21% DV) in 1 cup
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  90. Baked Acorn Squash
    88.2mg (21% DV) in 1 cup, cubes
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  91. Rose Hips
    87.6mg (21% DV) in 1 cup
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  92. Cooked Oat Bran
    87.6mg (21% DV) in 1 cup
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  93. Prickly Pears
    87.6mg (21% DV) in 1 fruit without refuse
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  94. Burrito With Beans
    86.8mg (21% DV) in 2 pieces
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  95. Quaker Oatmeal Real Medleys Peach Almond Dry
    86.3mg (21% DV) in 1 package (1 NLEA serving)
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  96. Cooked Blackeyed Peas
    85.8mg (20% DV) in 1 cup
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  97. Cooked Brown Rice
    85.8mg (20% DV) in 1 cup
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  98. Dried Pilinuts
    85.8mg (20% DV) in 1 oz (15 kernels)
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  99. Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    85.8mg (20% DV) in 1 sandwich
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  100. Roasted Buckwheat Groats
    85.7mg (20% DV) in 1 cup
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  101. Pinto Beans (Cooked)
    85.5mg (20% DV) in 1 cup
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  102. Atlantic Mackerel (Raw)
    85.1mg (20% DV) in 1 fillet
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  103. California Red Kidney Beans
    85mg (20% DV) in 1 cup
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  104. Alaskan King Crab
    84.4mg (20% DV) in 1 leg
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  105. Canned Lima Beans
    84.3mg (20% DV) in 1 cup
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  106. Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    84mg (20% DV) in 1 sandwich
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  107. Canned Cranberry Beans
    83.2mg (20% DV) in 1 cup
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  108. Cashews (Raw)
    82.9mg (20% DV) in 1 oz
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  109. Cytosport Muscle Milk Ready-to-drink
    82.8mg (20% DV) in 14 fl oz
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  110. Kamut Cooked
    82.6mg (20% DV) in 1 cup
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  111. Lima Beans
    80.8mg (19% DV) in 1 cup
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  112. Malt-o-meal Raisin Bran Cereal
    80.2mg (19% DV) in 1 cup (1 NLEA serving)
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  113. Cooked Red Kidney Beans
    79.7mg (19% DV) in 1 cup
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  114. Dry Roasted Almonds
    79.2mg (19% DV) in 1 oz (22 whole kernels)
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  115. Quaker Oatmeal Real Medleys Summer Berry Dry
    79.1mg (19% DV) in 1 package (1 NLEA serving)
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  116. Brown Rice
    78.8mg (19% DV) in 1 cup
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  117. Chickpeas (Garbanzo Beans) (Cooked)
    78.7mg (19% DV) in 1 cup
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  118. Soy Milk
    77.8mg (19% DV) in 16oz glass
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  119. Unsweetened Soy Milk
    77.8mg (19% DV) in 16oz glass
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  120. Oil Roasted Cashews
    77.5mg (18% DV) in 1 oz (18 kernels)
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  121. Cooked Purslane
    77.1mg (18% DV) in 1 cup
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  122. Artichokes (Globe Or French)
    76.8mg (18% DV) in 1 artichoke, medium
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  123. Canned Red Kidney Beans
    76.8mg (18% DV) in 1 cup
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  124. Almonds
    76.7mg (18% DV) in 1 oz (23 whole kernels)
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  125. Cooked Millet
    76.6mg (18% DV) in 1 cup
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  126. Fried Yellow Plantains
    76.1mg (18% DV) in 1 cup
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  127. Cooked Atlantic Cod
    75.6mg (18% DV) in 1 fillet
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  128. Quaker Oatmeal Real Medleys Cherry Pistachio Dry
    75.2mg (18% DV) in 1 package (1 NLEA serving)
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  129. Kelloggs Cracklin Oat Bran
    75mg (18% DV) in 3/4 cup (1 NLEA serving)
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  130. Cooked Grouper
    74.7mg (18% DV) in 1 fillet
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  131. Roasted Squash and Pumpkin Seeds (With Shells)
    74.4mg (18% DV) in 1 oz (85 seeds)
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  132. Tofu Prepared With Calcium
    74.4mg (18% DV) in 1 cup
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  133. Kidney Beans
    74.3mg (18% DV) in 1 cup
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  134. Boiled Red Kidney Beans
    74.3mg (18% DV) in 1 cup
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  135. Cooked Scotch Kale
    74.1mg (18% DV) in 1 cup, chopped
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  136. Dry-roasted Cashews
    73.8mg (18% DV) in 1 oz
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  137. Dungeness Crab (Raw)
    73.4mg (17% DV) in 1 crab
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  138. Cashew Butter
    73.3mg (17% DV) in 1 oz
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  139. Nachos With Cheese Beans Ground Beef And Tomatoes
    73.3mg (17% DV) in 1 serving
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  140. Cooked Pollock
    73.1mg (17% DV) in 3 oz
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  141. Broad Beans (Fava)
    73.1mg (17% DV) in 1 cup
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  142. Rowal
    73mg (17% DV) in 1 cup
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  143. Durian
    72.9mg (17% DV) in 1 cup, chopped or diced
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  144. Kelloggs Raisin Bran
    72mg (17% DV) in 1 cup ( 1 NLEA serving)
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  145. Post Grape-nuts Cereal
    71.9mg (17% DV) in 1/2 cup (1 NLEA serving)
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  146. Oat Bran Flakes Health Valley
    71.5mg (17% DV) in 1 cup (1 NLEA serving)
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  147. Cooked Yellowfin Tuna
    71.4mg (17% DV) in 6oz fillet
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  148. Pine Nuts (Dried)
    71.3mg (17% DV) in 1 oz (167 kernels)
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  149. Sesame Crunch
    71.3mg (17% DV) in 1 oz
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  150. Lentils (Cooked)
    71.3mg (17% DV) in 1 cup
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  151. Abbott Eas Whey Protein Powder
    70.6mg (17% DV) in 2 scoop
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  152. Split Peas
    70.6mg (17% DV) in 1 cup
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  153. Cooked Nopales
    70mg (17% DV) in 1 cup
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  154. Cooked Tahitian Taro
    69.9mg (17% DV) in 1 cup slices
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  155. Canned Kidney Beans
    69.1mg (16% DV) in 1 cup
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  156. Post Bran Flakes
    68.7mg (16% DV) in 3/4 cup (1 NLEA serving)
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  157. Quaker Oatmeal Real Medleys Blueberry Hazelnut Dry
    68.6mg (16% DV) in 1 package (1 NLEA serving)
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  158. Canned Baked Beans
    68.6mg (16% DV) in 1 cup
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  159. Passion Fruit (Granadilla)
    68.4mg (16% DV) in 1 cup
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  160. Nonfat Chocolate Yogurt
    68mg (16% DV) in 1 container (6 oz)
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  161. Cooked Northern Pike
    68mg (16% DV) in 6oz fillet
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  162. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    67.3mg (16% DV) in 1 item
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  163. Butternuts (Dried)
    67.3mg (16% DV) in 1 oz
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  164. Pea Sprouts
    67.2mg (16% DV) in 1 cup
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  165. California Avocados
    66.7mg (16% DV) in 1 cup, pureed
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  166. Canned Baked Beans With Beef
    66.5mg (16% DV) in 1 cup
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  167. Dried Pine Nuts
    66.5mg (16% DV) in 1 oz
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  168. Wheat And Bran Presweetened With Nuts And Fruits
    66mg (16% DV) in 1 cup (1 NLEA serving)
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  169. Post Shredded Wheat Original Spoon-size
    65.2mg (16% DV) in 1 cup (1 NLEA serving)
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  170. Vinespinach
    65mg (15% DV) in 100 grams
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  171. Dark Chocolate (70-85% Cocoa)
    64.8mg (15% DV) in 1 oz
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  172. Quaker Oatmeal Real Medleys Apple Walnut Dry
    64.5mg (15% DV) in 1 package (1 NLEA serving)
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  173. Dry-Roasted Mixed Nuts (Salted)
    64.5mg (15% DV) in 1 oz
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  174. Quaker Oatmeal Squares
    64.4mg (15% DV) in 1 cup (1 NLEA serving)
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  175. Quaker Oatmeal Squares Golden Maple
    64.4mg (15% DV) in 1 cup (1 NLEA serving)
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  176. Quaker Oatmeal Squares Cinnamon
    63.8mg (15% DV) in 1 cup (1 NLEA serving)
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  177. Dry-roasted Soybeans
    63.8mg (15% DV) in 1oz
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  178. Cooked Acorn Squash
    63.7mg (15% DV) in 1 cup, mashed
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  179. Quaker Mothers Cinnamon Oat Crunch
    63.6mg (15% DV) in 1 cup (1 NLEA serving)
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  180. Striped Bass (Raw)
    63.6mg (15% DV) in 1 fillet
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  181. High Fat Milk (3.7% Fat)
    63.4mg (15% DV) in 16oz glass
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  182. Cooked Striped Bass
    63.2mg (15% DV) in 1 fillet
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  183. Cooked Oatmeal
    63.2mg (15% DV) in 1 cup
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  184. Oats Regular And Quick And Instant Unenriched Cooked With Water (Includes Boiling And Microw
    63.2mg (15% DV) in 1 cup
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  185. Whole Wheat Pasta
    63.2mg (15% DV) in 1 cup spaghetti not packed
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  186. Cooked Snapper
    62.9mg (15% DV) in 1 fillet
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  187. Wild Atlantic Salmon (Cooked)
    62.9mg (15% DV) in 6oz fillet
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  188. Burrito With Beans And Cheese
    62.9mg (15% DV) in 1 each burrito
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  189. Kelloggs Raisin Bran With Cranberries
    62.5mg (15% DV) in 1 (1/4) Cups (1 NLEA serving)
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  190. Cooked Green Peas
    62.4mg (15% DV) in 1 cup
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  191. Cooked Green Peas (Salted)
    62.4mg (15% DV) in 1 cup
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  192. Protein Powder Whey Based
    62.4mg (15% DV) in 1/3 cup
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  193. Halavah Plain
    61.9mg (15% DV) in 1 oz
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  194. Extruded Corn Chips
    61.6mg (15% DV) in 1 cup, crushed
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  195. Kelloggs Raisin Bran Cinnamon Almond
    61.5mg (15% DV) in 1 (1/4) cup (1 NLEA serving)
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  196. Mashed Sweet Potatoes
    61.2mg (15% DV) in 1 cup
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  197. Cooked Sockeye Salmon
    61.2mg (15% DV) in 6oz fillet
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  198. Post Shredded Wheat Original Big Biscuit
    61.1mg (15% DV) in 2 biscuits (1 NLEA serving)
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  199. Boneless Skinless Chicken Leg (Raw)
    61mg (15% DV) in 1 leg, bone and skin removed (Sum of drumstick+thigh+back meat only)
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  200. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    60.8mg (14% DV) in 1 cup, cooked
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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